Movement is a basic thing for speed running
things to improve
1. your ability to move through platforms
2. dealing with bullets and cameras

How to improve number one.
Time your jumps when you land on a platform, and see whats below and time when to go.

How to improve number two.
Pretty explanatory, When you see a bunch of cameras at low health, take any object you can throw (body would work best) and throw it at the opposite way you want to go, this will detract the cameras/bad goons to go and investigate it. then you quickly go pass them.

Now bullets, Depending on which gun the bad goons have, You should august how you should deal with it,
Pistols- Slow, single shot- just get out of the way- easy
Shotgun- kinda slow but faster then pistols- spread of shot 5-6 I think- throw a object to take the bullet to increase chance of survival or just get out of the way. -medium
Snipers-Fast-Single piercing shot- I say should to to avoid bad goons with snipers-medium
Rifles- medium speed- multi shot- move up and down, mostly avoid- kinda hard
Lazers-Fast- quick beams of light- No reacting time, you should stay way if possible- hard
Ghost- they just go through blocks
Boomerangs-fast-curve like pattern- Do not worry their do their own thing and most of the time hurt the thrower- easy
Other- mostly same beams as pistols

Tips for all guns (not boomerangs)
Bring a reflective goon or mirror.

Goons I recommend

Glass knights- for bullets
Normal goons- 6 open slots
Shrooms- same as normal but smaller hit box
Mimics- good for stealth (are rare tho)

Other thing to notice
One of the starter goons (blue colored, The one you start with)
have abilities that go like this 100% of the time when you level him up

Tazer
Quick Draw
Trap Master
Extra Balloon
Clear-Eyed
Heavy Feed

In that order
He starts with two of these
Butter fingers
Soft skull
Photogenic
Kleptomaniac

Quirks I recommend
Tazer-Just walk up to people and zap them
That's it

Hats I recommend
Dasher- smooth movement
Slamer- Good for sewer levels
Ceiling Slamer- Great For Cloud levels

Hats I do not recommend
Any animal hats. Frogs, Fish, Snakes, and Sharks
they will screw up your run

Lets talk about maps and how I approach at them,

library- Best map for movement, I time my jumps to land on the platforms and climb ladders to reset my jumps

Castle- Good for movement, vertical movement with horizontal movement, quick most of the time, Just go

Sewer- Go down and avoid land mines, and bad goons

Farm- Good horizontal, bring dasher

Clouds- Hell itself, Do not bring your best guy, you will probable loss them. I avoid them at any cost

Red Castle- Same as castle but a tad bit harder.

The Hat of Knowledge- Easy Sewer map, Pick which perk suits you the most

The Hat of Discovery- Farming easy, just take it and leave. take the perk that suits you the most

The Hat of curiosity- Clouds, Pretty hard, Take the "your units can wear an additional hat. 2 total." perk.

The Hat of Power- Eather clouds or farm, do what you did the farm or clouds

The Hat of Judgment- Red castle, Kinda easy and kill almost every in the final room where the hat is.

Mr. moons Location

Its a gauntlet of maps excluding Clouds, Try not to get hit, and avoid combat if possible
it goes like this

Sewers- enter at room 1 (4 rooms total)
Castle- enter at room 5 (4 rooms total)
Library- enter at room 9(4 rooms total)
Red castle- enter at room 14 (3 rooms in total)
Mr. Moon's room- enter at room 16

Mr. fight, He has a lot of hats

Tips for fight, Bring any two hats, and boomerang, throw it at his bottom layer of hats, should knock down some, throw box at him until he has no more hats. step on him like a goomba and kill him and leave.

Remember the placement of the results screen after each mission

Press the ESC key to skip cutsences

Don't research if you can, wastes time

If you get a raid ! mission go into any mission with a fodder goon, abandon him, it should refresh the missions.

Do not bring back ups, you should be skilled enough without them, (the final mission is an exception)